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Opinión: Somos los alimentos que digerimos

Todas las personas buscamos algo distinto en esta vida, algunos bajar de peso, otros ganar músculo, otros bajar la grasa, algunos tener músculos más fuertes, otros simplemente sentirse saludables y sanos. Sin embargo, todos pasamos por la misma situación que es el momento de la selección y elección de alimentos.

Todas las personas buscamos algo distinto en esta vida, algunos bajar de peso, otros ganar músculo, otros bajar la grasa, algunos tener músculos más fuertes, otros simplemente sentirse saludables y sanos. Sin embargo, todos pasamos por la misma situación que es el momento de la  selección y elección.

Nadie se escapa del momento en el que vas de compras, tratas de elegir de todo un poco: alguna proteína (pescado, carne, pollo, huevos), vegetales, harinas, cereales, granos o menestras. Y cuando crees que con eso ya estás listo para cumplir con la meta, de repente abres la refrigeradora o la despensa y no tienes idea de qué combinar con qué. La misma situación nos sucede cuando vamos a un restaurante y tienes que desglosar la carta para hacer un plato a la medida.

Acá les dejo algunos tips que les van a ayudar a tener una mejor digestión y por ende una mejor nutrición.

Los principales 5 grupos de alimentos (desde el punto de vista de cómo es que nuestro sistema los digiere) son:

Proteínas: pescado, carne, huevo, leche, pollo, chancho

Carbohidratos: Arroz, pasta, tubérculos, azúcar, cereales

Grasas: animales y vegetales

Frutas: ácidas y dulces

Vegetales: harinoso y medianamente harinosos

Qué no hacer:

  • No combinar proteína con carbohidrato,

La proteína necesita de un medio acido para su digestión, y en el lado opuesto los carbohidratos (sobre todo los más harinosos) requieren de un medio alcalino. Si se mezcla en la misma comida, no vamos a tener una buena digestión, por ende obtendremos una mala nutrición. En el caso se hiciese esta mezcla de preferencia que sea carne blanca (pescado, pollo o cerdo) ya que no son tan complejos como la carne roja y mezclarlos con granos enteros. 

  • Evitar las gaseosas, la cantidad de azúcar que tienen es demasiado y a nuestro sistema le cuesta metabolizarla, incluso las de dieta también por el endulzante que usan.
  • Evita los postres después de comidas, trata de que sean bajos en grasas saturadas y grasas trans, además de preferencia consúmelos después de una o dos horas.
  • No mezclar la fruta con otro grupo de alimentos, lo que sucede cuando mezclamos la fruta con otro grupo de alimentos es que el azúcar de esta ayuda a fermentar el resto.

Qué si hacer :

  • Consume grasa, las grasas ayudan a mantenernos con sensación de llenura así que son perfectas si es que no queremos estar comiendo todo el día, elige buena calidad: pescado, semillas, nueces, aceite de oliva o coco, palta.
  • Mucho agua, todo nuestro sistema funciona con agua, las neuronas para hacer conexiones entre ellas, nuestras articulaciones necesitan estar lubricadas, nuestro sistema digestivo necesita de agua para un correcto funcionamiento, nuestro corazón necesita de que nuestro cuerpo este bien hidratado para bombear sangre a todo el cuerpo.
  • Vegetales con fibra, la fibra es básica para limpiar nuestro organismo y se lleva consigo residuos de otros alimentos que a nuestro cuerpo le costó mucho su digestión, como la carne por ejemplo.
  • Consume fresco, trata de que por lo menos el 85% de los alimentos que consumes no tengan envase, quiere decir frutas, verduras, menestras, cereales, semillas.

Muchas veces hemos escuchado el dicho “Somos lo que comemos” sin embargo el dicho debería ser “Somos lo que digerimos”. Las dietas son momentáneas, lo ideal es hacer un plan de cambio de estilo de vida ya que de esa manera perdura y así educamos a nuestro cuerpo.


Fuente de imagen: andloveyourself.com

Germán Roz
Chef – Nutricionista de la Universidad L­e Cordon Bleu Perú. Apasionado por el co­nsumo de insumos locales, siempre se que­jó porque el Perú no usaba su materia pr­ima para hacer productos con valor agreg­ado. Creó Huella Verde (marca de product­os orgánicos).
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